166.Quiche lorraine Recipe: Low Fat, Low Sugar


Flans and Quiches are easily prepared without pastry. Originally, the pastry was not intended to be eaten, serving merely as a clean and waterproof container for the ingredients while they cooked. Pastry is high in fat and best avoided. Alternatively cook the quiche on a wholemeal pizza base.

serves 4

6 sliced lean bacon rashers (all visible fat removed)

2 chopped onions

1 tablespoon olive oil

3 oz / 75 g grated low-fat cheese

2 large eggs

1/4 pint / 150 ml low-fat milk

3 tomatoes, sliced

salt and pepper to taste

  • Use an ovenware flan dish. Sprinkle half the cheese on the bottom of the flan dish.
  • Fry bacon and onion together until just cooked and spread over the cheese.
  • Beat together the eggs, milk and seasoning, pour over the mixture and then sprinkle the rest of the cheese over. Lay the sliced tomatoes on top.
  • Bake at Gas Mark 5, 375F, 200C, for 30 minutes until set.
  • For a wide range of different fillings replace the cheese, onion and bacon:
  • Mushroom quiche: 6 oz / 150 g mushrooms, sliced - no need to fry first
  • Herb quiche: 2 tablespoons mixed fresh herbs, chopped - marjoram, basil, thyme etc
  • Prawn and onion: 6 spring onions, trimmed and chopped, 6 oz / 150 g peeled prawns
  • Ham and sweetcorn: 6 slices lean ham, and 8 oz / 200 g sweetcorn, cooked
  • Salmon: 8 oz can salmon or flaked fresh cooked salmon
  • Tuna and cheese: 8 oz can tuna and 2 oz low-fat cheese - sprinkle over the top after adding the egg mixture
  • Spanish quiche: Cooked peas, sweetcorn, sliced red and green peppers, tomatoes.